Jaggery vs Sugar – Health Comparison
Jaggery vs sugar comparison — glycemic index, mineral content, processing level, and health impact. Is jaggery really healthier than white sugar?
Clinical summary
Jaggery retains iron, potassium, and magnesium lost during sugar refining. However, both have similar caloric density (~380 kcal/100g) and glycemic impact. Jaggery is marginally better, not a free pass.
Frequently asked questions
Is jaggery safe for diabetics?
Jaggery has a GI of ~65, only slightly lower than sugar (~65-70). Diabetics should limit both and consult their doctor before using jaggery as a substitute.
How much jaggery can I eat daily?
10-15 grams per day is a reasonable limit for healthy adults. This provides trace minerals without excessive sugar intake.
Does jaggery have iron?
Yes — 100g of jaggery contains ~11mg iron (about 60% of daily requirement), making it a meaningful dietary source, especially for vegetarians.
By Dr. Anagha Tulasi, PhD